Thigh Exercises for WomenYour legs are a secret weapon against fat loss, especially your thighs. The muscle complexes that make up your thighs are some of the biggest in your body which is a great thing.

The bigger the muscle complex you workout, the more calories you burn and the more fat your lose over the long run. So your thighs are actually one of the best body parts to really work on sculpting.

Here Are 6 Leg Exercises That Will Take “How To Tone Your Thighs?” To The Next Level

Before I dive in, I quickly want to say that I don’t believe in too much isolation with the legs. Most isolation exercises are very hard on your knees and you really want to protect them. With that said, let’s get going.

The first three are body weight exercises.

1. Deep Horizontal Jumps

These will push your legs to the brink of exhaustion really quickly. Here’s what you do:

  1. Stand in an athletic position with knees slightly bent and fee pointed straight forward.
  2. With good form, enter into a deep squat where you will go below parallel, ready to explode.
  3. Using momentum built up, swing your arms and jump off of both feet at one time as far and as high as you can.
  4. Seamlessly land going into your next deep squat and explosive jump.

I typically do this for 40 yards or so. There is a lot of really good things happening with this exercise.

It’s a plyometic move with a concentration on power. Power exercises are all about the largest force production you can muster in the shortest amount of time. They are ideal at burning fat and kicking up intensity.

2. The Stay Low Fast Lunge Jump

This exercises takes some practice. As with all these exercises, form is vitally important. This is a fun and very dynamic move.

A typical lunge jump, you are jumping from a lunge position, changing your leg position in the air and then landing back into another lunge.

This is a variation:

  1. Start in a lunge position with your back legs knee barely off the ground.
  2. You are going to use your arms as help with a fast momentum and explode your legs so the opposite leg is in the next lunge position.
  3. Here’s the catch, you aren’t going to jump much at all. You are going to stay low in a lunch position and work on moving your legs super fast.

This is another power and speed move. Most women don’t work on speed enough, but it’s very powerful for your body. It also really induces lean muscle growth which is what you have to have to get the toning you want.

Add this to your workout for about 12 reps on each leg.

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3. Sprinting


There are so many exercises to choose from, but I had to end the bodyweight training with sprinting. This is a great exercise that women don’t see to do anymore. Yet, it’s so powerful.

When it comes to sprinting, you have to not be scared to really give it your all. Most women that sprint don’t really dig in and explode while running.

If you’re like most women, you may have not sprinted in a very long time. Don’t be worried about what you look like. There are lots of places you can do this all on your own.

My favorite distance is 40 yards. If you can, try to time yourself.

Sprinting is an explosive exercise that is phenomenal at burning fat and building lean muscle in your legs. It’s a must add to every workout.

Let’s now look at some weight bearing exercises to help you get those tight toned thighs.

4. Dumbbell Walking Lunges

Walking Lunges with Dumbbells

These are one of my favorites because they are not very complex in form. Walking lunges will really hit the top and backs of your thighs. You will also notice they hit your butt a lot too.

To do these, all you need is a set of dumbbells. You will have to experiment to find the weight that is right for you. But don’t go too light… and don’t go too heavy either.

  1. Stand straight up with dumbbells at your sides.
  2. Take a large step out with either leg and lung.
  3. Concentrate on balance which is key.
  4. Power off your front foot to stand back up bringing your other leg up.
  5. Then use that leg to start the next lunge.

I like to do about 30 yards or 8 to 10 reps with each leg. The weight you use should have you working really hard at that time.

The key is to really work on balance and form. Don’t get crazy!

5. Split Squats

I love split squats. They are actually more like a lunge, but your back leg is resting on a bench. This really stresses your squating leg.

These are thigh killers. Here’s what you need to do:

  1. Hold your dumbbells at your side with your back leg on a bench.
  2. Lunge down really working on balance until your back knee just stays off the ground.
  3. Power off your leg to get back up.

You will do about 10 to 12 or do these for about 30 to 40 seconds for each leg. They are really tough, but when you get through them, you’ll feel amazing.

Remember for these that balance and form are everything. The more you can perfect your form, the better and faster your results will be.

6. Med Ball Squat Jump Twisters

Med Ball Jump Squat Twisters

These are really tough, but they are fat burners too. Here’s what you need to do:

  1. Get a stepper platform and raise it to about kneed level. Push it against a wall.
  2. Grab a 6 to 8 pound medicine ball and hold it with both hands at chest level.
  3. You can going to jump on the stepper but you are going to twist half way. You start with your back to the stepper and then jump and turn as you land on the step.

A great way to get started with this exercise is to get rid of the step and work your way to use that. Most people can do it, but you don’t want to psych yourself out.

If you do it with no stepper, make sure before you jump and twist, you really get a good deep squat. It’s the explosive squat motion with the added resistance that will give you amazing results.

Don’t Do All Of These Exercises In One Workout

Whatever you do, don’t do all of these in the same workout. They are great exercises, but you need a proper workout plan.

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